WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Clean & Jerk Complex Strength

    5 sets of 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk
    Sets 1-2: @65% of limiting lift
    Sets 3-4: @70%
    Set 5: @75%
    - Pause Power Clean/Pause Push Jerk: pause in receive for 2sec
    - Rest 2min btw sets

  • Chin ups - power bias Workout

    EMOM12:

    Track 1:
    a) 60% of chin ups + 8-12 push ups
    b) 8-12 bent over row (RIR 2-3 on each set)
    c) rest

    Track 2:
    a) 5 x 4s negative chin ups (RIR 0-1 on last set)
    b) 8-12 push up
    c) rest

  • Accessory work Workout

    3-4 rounds for quality, rest as needed
    a) 6-10 feet elevated ring row
    b) 5-10m HSW / 6-10 wall supported plate step up / 10-20 shoulder tap on box
    c) 15-30s hollow hold

  • HS-super sets Workout

    A1) Strict HSPUs 3x3
    A2) Kipping HSPU 3x6
    A3) hold HS for 3x30s
    rest 2min

  • 17.9.2023 EasyWod Strength

    Bench Press, 1-2 sec pause on Chest

    Five Set of 3

    Go Every 2:30

  • OPTIONAL Workout

    2-4rounds:

    3-10 pull up
    10 goblet cyclist squat

  • Bench Press Strength

    7 sets of Bench Press
    Set 1: 5 @70%
    Set 2: 4 @75%
    Set 3: 3 @80%
    Set 4: 2 @85%
    Set 5: 1 @90%
    Set 6: 1 @95%
    - Rest 3min btw sets.

  • Treeni 3 Workout

    Warm Up
    3 rounds
    1 min ski,row,ski
    30-50 single unders/10-20 crossover singles
    4+4 lateral box step ups
    4 inch worm + push ups
    4-8 strict chin ups
    12-16 L-Sit hold

    Strenght
    Bench Press 2x2@88-95%
    rest 2.5-3.5 min bwn sets
    Ring or Bar Muscle Up Training
    perform 20-30 reps. Split reps as needed! Go and test your max rep set?
    rest as needed

    Metcon
    5 rounds
    20-30 double unders (max 40s)
    5-10 chest to bar pull ups
    3-5 deficit strict hspu / strict hspu

    rest 5 min

    5 rounds
    20-30 double unders (max 40s)
    5-10 pull ups
    3-5 parallette hspu / deficit kipping hspu

    rest 5 min

    5 rounds
    20-30 double unders (max 40s)
    6-12 toes to bars
    2-3 wall walks

    Valitse toistomäärät sen mukaan että saisit suurimmilta osin tehtyä unbroken sets.

    Optional Accessory Work
    2-3 sets deficit push ups (ota 20kg levypainot jonka päältä punnerrat, syvempi liikerata) (target 6-12 reps
    2-3 sets 16-20 bicycle crunch + 16-20 weighted russian twits

  • Build it Workout

    3 rounds
    Alt. DB bench press x 20
    Box dips x 20
    Seated serratus press x 10

    3 rounds
    SL heel raises x 10/ leg
    Spanish squat x 10
    Rower hamstrings x 10

    3 rounds
    SA kick back x 12/ arm
    Chest flys x 12
    Plate bench press 30sec max reps

  • WOD: Partner AMRAP Workout

    AMRAP24 w/ partner - YGIG, divide anyhow:
    10 synchro no-jump burpee
    30 power clean (50 / 37,5)
    50 air squat
    70 DU / 60s training (i.e. ~30s / athlete) / 140 SU
    - rest 60s between rounds

    Target: RPE 7-8